During the Spring Festival holiday just past, "Erbin" was really popular! Looking at everyone's skating, I really want to try it.
When many southern friends travel to the north, they want to experience "fast and furious". What are the health benefits of ice skating? What are the risks of exercising? Today, we will invite experts to popularize science.
Medical Advisor. Department of Orthopedics, Shanghai Fifth People's Hospital.
Chief Physician Wu Junguo.
01Multiple health benefits.
Balance & Coordination: By skating, you can constantly adjust and control your balance, improving your coordination and flexibility.
Strengthens muscles: Legs, hips, and core muscles are fully engaged during skating. Skating for a long time can make the muscles in these areas stronger and improve the overall strength of the body.
Stress Reduction & Relaxation: Speeding on smooth ice releases stress and reduces anxiety and depression. When you skate, your brain releases pleasurable chemicals like endorphins that increase your sense of well-being.
Improves endurance and endurance: As your skills improve, you can gradually increase your intensity and duration, which can help improve your physical endurance and endurance.
02 Points to note for skating.
Wear protective gear: Always wear protective equipment including helmets, knee pads, elbow pads, and wrist protectors to reduce injuries from falls.
Wear well-fitting skates: Well-fitting skates provide better support and prevent foot injuries caused by shoes that are too big or too small. It is advisable to wear high socks and make sure the shoes fit snugly against the ankles, but not too much tension and discomfort.
Don't forget to warm up: Doing a thorough warm-up, especially stretching your legs, waist and wrists, before you start skating, can help avoid muscle strain.
Learn the basics: For beginners, it is best to learn the basics of skating under the guidance of an experienced instructor, including how to balance, stop, and fall correctly.
For example, when falling forward or sideways, take the initiative to bend your knees and squat, and use your hands to support the ground to cushion and reduce the force of the fall; When falling backwards, you should also take the initiative to bend your knees and squat, lower your center of gravity, try to let your buttocks hit the ground first, and pay attention to protecting the tailbone, and at the same time lower your head to avoid your head falling backwards to the ground.
When falling, try to avoid holding the ground with one hand with a straight arm, otherwise it is easy to damage the wrist.
Choose a safe environment: Make sure the skating site is safe, free of obstacles, and that the ice surface or rink is of the right quality for skating. When skating outdoors, you also need to check that the ice surface is firm and smooth enough. Be careful not to walk alone on frozen rivers and lakes.
Follow the rules of the venue: Most skating venues have rules and guidelines for their own travel, including direction of travel, speed limits, and more. When skating, you need to be aware of your surroundings and other skaters to avoid collisions. Do not do dangerous actions or actions that hinder others, such as several people holding hands and sliding, going in the wrong direction, jumping around, chasing and fighting, and stopping suddenly.
Drink water and energy: Ice skating is a more expensive sport, and making sure you drink and eat the right amount of food before and after your activity can help maintain energy and avoid dehydration.
Keep an eye on the weather and what you wear: Especially when skating outdoors, you need to adjust your dress to the weather to keep your body temperature comfortable. Wearing layers of light clothing can keep you warm and make it easier to move. Avoid carrying hard items.
03 People who should not skate.
People with cardiovascular disease: People with cardiovascular diseases such as heart disease and high blood pressure should consult a doctor to see if they are suitable before skating.
People with joint problems: If you have severe knee, lower back or other joint problems, skating can worsen the pain and injury.
People with poor balance: For people with poor balance, skating may have a higher risk of falling. Although the sense of balance improves with practice, additional coaching and protection is required in the initial phase.
People recovering from a fracture: If you have recently experienced a fracture or are still recovering, you should avoid any sports that could cause a hit or fall.